According to the FDA, certain types of fish contain a high level of mercury, which is a toxic metal. Fish oil is beneficial to heart health because the omega-3 fatty acids prevent heart disease, stroke, and high blood pressure. It may also reduce your risk of rheumatoid arthritis. If you choose not to eat fish, you can gain all of the heart-healthy omega-3 through plant sources.
Flaxseed
Flaxseed is a way to obtain a pure source of omega-3 fatty acids. Flaxseeds contain the highest amount of lignans -- about 800 times more than any other plant. Lignans are phytonutrients that prevents cancer, according to the American Dietetic Association. Flaxseed is readily available as an oil, whole seeds and ground flaxseeds. Flaxseed oil does not contain fiber, which benefits your heart's health; however, you can obtain dietary fiber and omega-3 from ground flaxseeds along with zinc, iron, vitamin E and calcium. Grind whole flaxseeds in a coffee bean grinder, blender or food processor and add it to baked goods, breads and pancake batter. Simply add ground flaxseed to cereal, oatmeal and smoothies.
Hemp Seed
Hemp seed are tiny round seeds that are easily digestible, so you can readily absorb the omega-3 fatty acids they contain. Eat them raw or slightly toasted. Hemp seeds are also a good source of protein, iron, zinc, phosphorous and magnesium. They have a palatable, nutty flavor that you can add to almost any recipe that calls for nuts. You can add them on top of salads, cereals and yogurt or blend them in smoothies.
Microalgae
Microalgae is a quality plant source of a type of omega-3 called docosahexaenoic acid or DHA, according to the Vegetarian Resource Group. You can now find microalgae-derived DHA in certain fortified foods like soymilk. This form of omega-3 does not have a fishy taste or smell as does fish oil. DHA is also found in large quantities in the human brain and retina part of the eye. Infants need DHA for proper development. Pregnant mothers are encouraged to consume DHA, yet warned against eating fish with mercury, so fish oil alternatives are especially important.
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